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Evolution

by Milo G.
1 athletes joined

Program Description

Build general strength and hypertrophy while being able to recover for other sports.

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 23, 2024 06:28
  • Last Edited
    Jun 18, 2025 12:33

Summary

Embark on an 8-week journey with the Evolution program, designed for those ready to transform their strength and physique. With just two training days per week, you'll engage in a carefully curated mix of compound lifts and isolation exercises, including Romanian deadlifts, incline bench presses, and high bar squats. This program emphasizes progressive overload to build muscle and enhance overall fitness, making it perfect for both beginners and seasoned lifters. Equip your garage gym and get ready to evolve your training!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 9.5
2
Front Squat (Barbell)
2
5-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
5-10 reps
RPE 9.5
4
Barbell Row
3
5-10 reps
RPE 9.5
5A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
5B
French Press
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 9.5
2
Front Squat (Barbell)
2
5-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
5-10 reps
RPE 9.5
4
Barbell Row
3
5-10 reps
RPE 9.5
5A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
5B
French Press
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 9.5
2
Front Squat (Barbell)
2
5-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
5-10 reps
RPE 9.5
4
Barbell Row
3
5-10 reps
RPE 9.5
5A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
5B
French Press
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 9.5
2
Front Squat (Barbell)
2
5-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
5-10 reps
RPE 9.5
4
Barbell Row
3
5-10 reps
RPE 9.5
5A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
5B
French Press
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 9.5
2
Front Squat (Barbell)
2
5-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
5-10 reps
RPE 9.5
4
Barbell Row
3
5-10 reps
RPE 9.5
5A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
5B
French Press
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 9.5
2
Front Squat (Barbell)
2
5-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
5-10 reps
RPE 9.5
4
Barbell Row
3
5-10 reps
RPE 9.5
5A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
5B
French Press
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 9.5
2
Front Squat (Barbell)
2
5-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
5-10 reps
RPE 9.5
4
Barbell Row
3
5-10 reps
RPE 9.5
5A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
5B
French Press
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 9.5
2
Front Squat (Barbell)
2
5-10 reps
RPE 9.5
3
Overhead Press (Barbell)
3
5-10 reps
RPE 9.5
4
Barbell Row
3
5-10 reps
RPE 9.5
5A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
5B
French Press
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
7-10 reps
RPE 9
2
Leg Curl
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Smith Machine Calf Raise
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
7-10 reps
RPE 9
2
Leg Curl
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Smith Machine Calf Raise
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
7-10 reps
RPE 9
2
Leg Curl
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Smith Machine Calf Raise
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
7-10 reps
RPE 9
2
Leg Curl
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Smith Machine Calf Raise
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
7-10 reps
RPE 9
2
Leg Curl
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Smith Machine Calf Raise
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
7-10 reps
RPE 9
2
Leg Curl
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Smith Machine Calf Raise
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
7-10 reps
RPE 9
2
Leg Curl
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Smith Machine Calf Raise
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
7-10 reps
RPE 9
2
Leg Curl
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 10
4
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Smith Machine Calf Raise
3
8-12 reps
RPE 10
Week 1
1 / 8 Weeks
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
7-10 Reps
@9
2
Leg Curl
2 Sets
6-10 Reps
@10
3
Incline Bench Press (Dumbbell)
3 Sets
5-10 Reps
@10
4
Pull-Up (Neutral Grip, Weighted)
3 Sets
5-10 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
6
Smith Machine Calf Raise
3 Sets
8-12 Reps
@10
Day 1
1
High Bar Squat (Barbell)
3 Sets
5-10 Reps
@9.5
2
Front Squat (Barbell)
2 Sets
5-10 Reps
@9.5
3
Overhead Press (Barbell)
3 Sets
5-10 Reps
@9.5
4
Barbell Row
3 Sets
5-10 Reps
@9.5
5A
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
@9.5
5B
French Press
3 Sets
8-12 Reps
@9.5